Build Core Strength with 4 Plank Exercises
November 16, 2022
November 16, 2022
Holding your upper body off the ground, in a straight line, may seem easy — only if you’ve never done it before! Performing a plank requires strength and endurance, but the gains to your fitness make it well worth the effort.
Plank exercises have several benefits, the most important one being core conditioning. The core is a complex series of muscles (and not just your abs!) that are in play with almost every move you make. So any movement that works your core is going to exercise more than one muscle group. Planks also help develop strength in the shoulders, arms and glutes. It’s one exercise that can help tone your belly, strengthen your lower back and improve your balance and posture. Also, planks are a great way to stretch and relax muscles groups that often become stiff from prolonged sitting.
Note: If you don’t have the core strength to do a regular plank, you can build up to it by doing a bent-knee plank. Get in the standard plank position but keep your knees bent and touching the floor, then hold the plank for as long as you can. By bending your knees, you take some of the bodyweight out of the plank and make it easier to perform.
Plank exercises can be performed in many different directions — front, side and reverse — as each engages different sets of muscles for toning and strengthening.
This 10-minute workout plan can be followed three times a week for best results. You can do all these exercises high plank style based on your comfort level (by placing your palms, not elbows, to the ground).
Start with 10 reps of the standard plank and then move on to:
Side planking targets your obliques, which stabilize your spine.
Cross Body planking also targets your obliques.
Targets your glutes, hamstrings, abs and lower back
Remember to roll your wrists and shoulders before changing moves.
Need an exercise plan to improve your core strength? Our experts can help!